Rive + 1 x etukyykky + työntö
1+1+1@60%
1+1+1@65%
1+1+1@70%
1+1+1@75%
1+1+1@80%
1+1+1@85%

Työntö veto 3x2@100%, 2x2@105%, 3x1@110%

Raakatyöntö tolpilta 5x2@70-80%

Lisäpainolankku 4x40sek

Alternating btw AMRAP 4 x 6, rest 2 min

a) Buy in RUN 400m
18 kb Swing
16 C2B

b) buy in RUN 200m
6 Power clean 80/55kg
15 bar over burpees

Pk sykkeillä

60 minuuttia ergoja + 30 min huoltoa

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Rx - 70/50kg

• 100m = 1 kierros talon ympäri

• We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to.

• Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it's a load that we feel very confident cycling.

EMOM 12

1 minute : Row 18/15 calories
2 minute : Clean&Jerk 80%

Aktiivinen lepopäivä.

30 min ergoja + 30 min huoltoa

Back squat 5x2
Ring dip 5x8

"EMOM 12' with a partner
A, Row for cal
B, Front Squats for rep @30/20kg
1' Rest

Partner 1 starts with the row,
Partner 2 with the Front Squats,
than they switch.
Third min. is rest for both."

Optional Accessory

GYMNASTIC STRENGTH

3 rounds, rest as needed between

10 Plate Sit-Up + 10 Russian Twist + 10 V-Up

RPE 3 to 4

Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.